ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Increase the Number of Pull Ups You Can Do

Updated on February 9, 2012

Pull ups are the best exercise you can do to build impressive lats and huge biceps. No other arm exercise can compare. They also build you rock hard abs and admirable glances in your gym.

However, many people struggle to perform more than 5 pull ups, with some people not even being able to manage 1. The rest of this article will look at how to increase the number of pull ups you can do.

Increase the Frequency

This may sound obvious, but to increase the number of pull ups you can do, you must increase the number of pull ups you are doing. You don't train for a marathon without doing them types of distances beforehand.

You should be incorporating pull ups in your workouts 3 times a week. Continue with your existing program an add in the pull ups where appropriate.

Increase your pull ups for huge biceps
Increase your pull ups for huge biceps

Increase Your Repetitions

You need to increase the number of repetitions of pull ups you are doing to push the body to adapt. By performing a progressive overload in repetitions the body will increase in strength to handle the new stress.

Progressive overload means to do that little bit more each time. As the weeks go by you should be slowly increasing the number of pull ups you do each workout.

You can cause this overload by increasing the number of sets, reps or by performing some pull up sets more than once per workout.

A great way to increase the number of pull up repetitions you do is to use a pyramid. Pyramid workouts are great because they dramatically increase the number of reps you do, without you feeling the fatigue as early.

If you can currently do a maximum of 5 pull ups, do 1 pull up and then wait for 10 seconds, perform 2 pull ups and wait another 10 seconds. Continue until you have done 5 reps. This is a total of 15 reps. 3 times what you can do in a standard set.

Perfect Your Technique

Improve your pull up technique to increase your numbers. Improving your technique will waste less energy and avoid possible injuries.

Squeeze the muscles of the back as you pull and drive down with your elbows. Engage your core to stop you swaying. Your legs should be hanging and should not be raised. You should maintain a slight elbow bed throughout.

The major muscles targeted with pull ups are the lats and the biceps. As the lats are a much bigger and stronger muscle you should try and concentrate on intitiating this muscle group.

Stop at Failure

Stop when you can no longer perform a full pull up. You would not continue on the bench press if you could only lift it halfway, or squats if you could only go halfway down. But you see people performing pathetic pull ups with shocking form when they are fatigued at the end of a set.

When you fatigue, stop. Rest and then go again pumping out some pull ups in good form. Trust me this makes all the difference and you will be doubling the number of pull ups you can do in no time.

Increase the number you perform each workout by doing some sets at the beginning and end of each workout. During the middle of the workout while you do the other exercises or some cardio, your muscle are resting.

Comments

    0 of 8192 characters used
    Post Comment

    • profile image

      Greyson 

      6 years ago

      I am a very athletic person, but can only do 2 pull ups (perfect form), non stop for 3 sets and 45 sec. rest in between. I used to be able to do 6 in December. Is it a good idea to work on pull ups for 7+ days in a row without rest (no more than 12 days in a row)? My goal is to get back to speed in 4 weeks or less, and I never had any injuries in my life.

    • tanjilovi profile image

      tanjilovi 

      6 years ago from Bangladesh

      Oooooooo ... got itt thanks

    • almurray profile imageAUTHOR

      Alan Murray 

      6 years ago from Ipswich, United Kingdom

      Pull ups are performed with an overhand grip and chin ups with underhand.

    • agreenworld profile image

      Dawn A. Harden 

      6 years ago from CT-USA

      Good upper body strength training ideas. Women probably would not do these in the exact way you have outlined for men but I have seen good alternatives. Upper body strength is good for men and women. Thanks.

    • tanjilovi profile image

      tanjilovi 

      6 years ago from Bangladesh

      Are pull ups are synonymous to chin ups ???

    • profile image

      wim99 

      6 years ago from Southern Michigan

      Well enough said, stressing proper form and exercising to muscle failure can build the big guns. I just wish I could stop doing pushups in the middle of the night.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)